Copyright © 2016 by The Healthy Edge, LLC www.GetTheHealthyEdge.com
Snack Guide Wisdom from Amber I want to be joy-‐filled and energized every day, don’t you? Here’s a big secret: SNACK OFTEN! I was a ONE BIG MEAL a day woman for a long time. Actually it was more like one big BINGE a day. I would restrict all day, save up “calories” and gorge myself for hours after coming home from work. Can you relate? Then I began my inner and outer health journey
and had a health-‐changing experience of the power of eating snacks throughout my day. Snacks support us in maintaining normal blood sugar levels while sustaining mental clarity, elevating energy levels and igniting metabolism. But choose wisely. The quality of the snacks will make a difference in how you feel. Use this guide for simple and easy ideas for adding clean eating snacks into your food repertoire. I recommend choosing 2-‐5 options you like, depending on the desire for variety for your mid-‐morning and mid-‐afternoon snacks!
Copyright © 2016 by The Healthy Edge, LLC www.GetTheHealthyEdge.com
Clean Eating Snacks • Trail Mix. Blend 2-‐3 varieties of raw, unsalted nuts (cashews, almonds, pistachios,
etc.), 1 seed (pumpkin, sunflower, pine, etc.), coconut flakes, dried fruit, cacao nibs, raisins, etc. Eat ¼ of a cup with a piece of fruit.
• Whole Fruit With Skin. (Apple, pear, grapes, peach, plums, etc.) Eat with ½ -‐ 1 cup organic Greek style or plain yogurt.
• Whole Food Bars. At The Healthy Edge we recommend Lara™ Bars. They contain the most natural ingredients and are sweetened with dates rather than sugar.
• Smoothie. There are a variety of recipes for smoothies that incorporate whole foods including spinach, kale, avocado, bananas, yogurt, carrots and more. Refer to our clean eating recipes.
• Hardboiled Eggs. Eat 1-‐2 with a piece of fruit or veggies. Try smashing and mixing with hummus and serve on sprouted whole grain bread or tortilla.
• Apple and Nut Butter Sandwich. Slice apples so you have flat, round pieces. Spread your favorite nut butter on one slice and then add raisins, shredded coconut and cinnamon. Top with another slice and enjoy. Kids love this one!
• Lettuce Wraps. Organic Romaine lettuce works great. Add organic, low-‐sodium, nitrate free turkey (Applegate® is a good brand) and a slice of bell pepper and hummus. Roll and eat. Eat two for a snack and up to 4 for a meal. You could also stuff the lettuce with a hard-‐boiled egg and hummus mixture.
• Leftover Oatmeal. Make a large batch of oatmeal in the morning. You can use the leftovers as a snack. Add a Tbsp. of nut butter to cold leftover oatmeal for a surprisingly delicious treat.
• Hummus and Vegetables. There are many grocery stores (including some Costco stores) that carry individual serving sizes of hummus and guacamole that provide a convenient option for a snack. Just choose your favorite dippers, which may include cucumbers, zucchini, carrots, bell peppers, etc. Homemade hummus is going to be the best way to eat clean and avoid some of the excess oils and additives found in many brands.
• Homemade Snack Bars. Use the clean-‐eating recipes to create your own snack bars. You can also check out our Q-‐Cards™ available to support you in making a variety of simple snack bars with only 4 ingredients. These can be purchased in our online store at http://amberthiel.com/store/.
• Applesauce and Mixed Nuts. There are many grocery stores that carry individual serving sizes of organic applesauce. Eat with trail mix or a hard boiled egg for a balanced snack.
• Yogurt, Berry and Granola Parfaits. Granola can be super high in sugar so making your own can put you in control. At The Healthy Edge, our rule of thumb is to use granola as a condiment, not the main focus. So sprinkle just enough for flavor, sweetness and some crunch.
• Fruit salad. Mix all of your favorite fruits together (apples, oranges, grapes, berries, peaches, etc.). Sprinkle with lemon juice to keep from browning and serve with ½ -‐ 1 cup organic yogurt.
• Banana roll. Use a whole grain wrap and spread 1 Tbsp. of nut butter to cover the wrap. Place a banana in the center and roll it up. Cut into slices or eat whole! This is a kid favorite!
Copyright © 2016 by The Healthy Edge, LLC www.GetTheHealthyEdge.com
Simple Snack Recipe: Chicken Salad
• 1 cup organic cooked chicken breast, cubed
• ½ cup organic celery, chopped • ¾ cup organic apple, chopped • ½ cup organic grapes, sliced in half • 2 Tbsp. pecans, chopped • ½ tsp. salt • 1-‐2 Tbsp. (to taste) of Vegenaise® or ½ cup organic Greek style or plain yogurt
Directions: Mix all ingredients together. Chill. Below are 4 ways to use this clean Chicken Salad.
#1 SURF BALLS
Use a small scooper to place chicken salad on top of slices of cucumber or zucchini. This is a great appetizer for parties too! Alternative option: slice up veggies and use the chicken salad as a dip.
#2 ROLL-UPS
Cut a cucumber length wise into a thin strip. Add a small amount of chicken salad at the end of the strip. Roll it and place toothpick in the end to hold it together. Add a half of a cherry tomato and/or basil to garnish.
#3 BUGS ON A LOG
Use organic celery (or long carrots halved) and fill with Chicken Salad recipe. Place raisins or crushed walnuts on top. Make up a whole container for a quick grab-‐and-‐go option for the week.
#4 LETTUCE WRAPS
Use organic Boston or Romaine lettuce and pack with chicken salad. Use a toothpick to create a neat wrap that can easily be eaten on the run.
Copyright © 2016 by The Healthy Edge, LLC www.GetTheHealthyEdge.com
Simple Snack Recipe: Oatmeal Power Balls
• 1 cup organic peanut or almond butter
• 1 cup organic honey • 3 cups 100% whole rolled oats • 1 cup chocolate chips, dried
cranberries or raisins
Directions: Blend nut butter and honey in a blender. Add oats and your choice of chocolate chips, dried cranberries or raisins and blend. Use a small scooper or your hands to make golf ball sized treats. Using parchment paper to roll the balls helps to make this process less sticky. Eat immediately or refrigerate. Use parchment paper if you have multiple layers for storage. This is an amazing snack and treat for kids and adults.
Simple Snack Recipe: Hummus Deviled Eggs
• Hummus • Hardboiled eggs • Paprika
Directions:
1. Cut hardboiled eggs in half and remove yolk.
2. Add 1 Tbsp. hummus to center of egg white. Sprinkle with paprika if desired.
Remember, this is YOUR lifestyle and you choose to create it! From the list above, choose 4-5 options. Add these ingredients to your grocery list. Remember, every time you eat doesn’t have to be a party! Any of these ideas can be modified to fit your individual preferences or needs!
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